Meal Plans for a High-protein Diet

Among different weight loss diets, the high-protein and low-fat diet is a very popular diet plan. People opt for a high-protein diet for weight loss as well as for muscle building. An interesting fact about proteins is that they can help you lose extra pounds, and at the same time and also gain muscle mass. Proteins are a fundamental component of all living cells. Proteins are considered the building blocks of the body. They are needed for the production, maintenance and repair of skin, hair, bones, and other organs of our body. Proteins also play a significant role in the production of enzymes and hormones. For these reasons, proteins form an integral part of a healthy and balanced diet. A balanced intake of proteins in our diet can effectively help to lose weight.

High-protein Meal Plans

** Each meal plan must include 2 liters of liquids; and one is suggested to have the following in various combinations:
Water
Tea (chamomile, peppermint, dandelion leaf)
Juice (apple, kale, celery, carrot)
Fresh lime juice (with honey)
Plan #1
Breakfast
2 eggs (scrambled or boiled with low-fat margarine)
2 pieces of sliced toast
1 sausage link
½ sliced grapefruit or orange, or 3 slices of tomatoes
½ cup low-fat milkLunch
2 slices of whole wheat bread
3 oz. chicken salad (3 oz. chicken with ½ tsp light mayonnaise and 4 grape halves)
1 cup sliced vegetables
8 oz. water, unsweetened tea or coffee
Evening Snacks
½ cup cottage cheese with peaches or pineapples
2 tsp peanut butter with celery
1 oz. peanuts or mixed nutsDinner
1 cup of green beans, carrots or broccoli
4 oz. lean chicken, beef, pork or fish (cooked or pan fried)

Plan #2
Breakfast
2 slices of bread
50 g ricotta
1 glass of low-fat milk with honey and cinnamonLunch
100 grams grilled chicken
Salad greens with tahini
Evening Snacks
1 apple
GrapesDinner
1 whole meal pita with 150 grams chopped, grilled chicken and spinach
Cucumber and yogurt salad

Plan #3
Breakfast
2 hard-boiled eggs
2 slices of whole wheat bread with cheese spread
1 glass of low-fat milkLunch
Brown rice
Grilled chicken with scallion-ginger sauce
Steamed broccoli
A glass of water or fresh juice without any added sugar
Evening Snacks
Sprout salad or salmon sandwich made with whole grain breadDinner
Steamed chicken with hummus (made from chickpeas, hummus is an excellent high-protein dip)
2 whole grain flour tortillas
A glass of juice (apple or kale)

Plan #4
Breakfast
1 cup yogurt with 10 grams flax seeds
1 cup muesli with 1/2 cup berries
1 passion fruitLunch
1 cup brown rice
Lentil soup (boiled lentils mixed with 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small, diced tomato, shredded spinach and 500 ml water)
Evening Snacks
1 banana
7-8 cashewsDinner
1 cup steamed squash, eggplant, and mushrooms
½ cup cooked brown rice

Plan #5
Breakfast
Steak and egg, either boiled or scrambled
One cup of tea or coffee without milkLunch
Pita pocket loaded with tuna salad
Almonds (small serving size)
Evening Snacks
Peanut butter smoothieDinner
A mixture of cauliflower and broccoli with broiled salmon

Healthy Meal Plans for a High-protein Diet

Proteins can be obtained through various dietary sources. The daily protein requirement for kids is approximately 0.5 grams per pound of their body weight. Adults need about 60 grams of proteins everyday. Major sources of proteins are meat, fish, and seafood, dairy products, eggs, seeds and nuts, soy products, legumes, beans, and cereals such as wheat, rice and oats, etc. Most animal foods like poultry, eggs, fish, meat, and milk are rich in complete proteins and contain all essential amino acids. Most plant foods such as vegetables, seeds, nuts, grains, and legumes contain incomplete proteins, which have small quantities of one or more essential amino acids. Seafood is one of the best sources of proteins with low amounts of fats.

A high-protein diet is helpful in healthy weight loss as it keeps your hunger satisfied and makes you feel full for a longer time. When you have more proteins and fewer carbohydrates in your diet, you feel less hungry throughout the day, leading to a lower calorie intake. Such a diet stabilizes blood sugar levels. Some of these diet plans focus on bodybuilding. Such diet plans include protein bars, protein powders, and protein drinks. Some of the popular weight loss diets that include abundant amounts of proteins are the Atkins Diet, Zone Diet, and Sugar Busters.

Meal plans for a high-protein diet are one of the most effective ways to lose weight fast and improve your overall health. High-protein foods that can be, and should be, included in your daily diet without changing your meal plans are cheese, eggs, soybean, and products sourced from soy (such as tofu, soy milk, etc.), milk, lean meat, legumes, etc. Even while snacking, you can switch to healthier, high-protein options such as a tuna sandwich made with whole wheat bread or a sprout salad.

Read more at Buzzle: http://www.buzzle.com/articles/meal-plans-for-a-high-protein-diet.html

Our 25 best weight-loss tips from over the years

By Nanci Hellmich, USA TODAY

This is the time of year when many people gear up to lose weight. For the past 25 years, USA TODAY has been offering readers practical advice on how to trim down in the annual Weight-Loss Challenge series. Nutrition reporter Nanci Hellmich shares 25 of the best tips from over the years.

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

WEIGHT-LOSS CHALLENGE: Lose the excuses to get in shape

SUCCESS STORY: Tom Slater lost more than 100 pounds

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

14. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

15. Pace, don't race. Force yourself to eat more slowly and savor each bite.

MORE TIPS:Weight-Loss Challenge

16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.

18. Adopt the motto "after 8 is too late" for snacks after dinner.

19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

21. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

24. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you've been wanting or go out to a movie with a friend.

Source: USA TODAY research; nutrition bloggers: registered dietitians Dawn Jackson Blatner, Elizabeth Ward, Bonnie Taub-Dix and Keith Ayoob

Source : http://usatoday30.usatoday.com/yourlife/fitness/weight-loss-challenge/2011-01-03-WLCbesttips03_ST_N.htm